Guilt-Free Delicacy

Stir-Fried Catfish

with Peppers, Corn and Ginger
Average: 5 (2 votes)
(2 votes)
Stir-Fried Catfish

Stir-Fried Catfish - Colorful and fresh, with delicious Asian flavor

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Health Score:
79 / 100
very easy
20 min.

Healthy, because

Even smarter

Nutritional values

This dish is low in calories but provides a significant portion of vitamin C and plenty of iron. 

If you cannot get fresh mini corncobs, simply use drained, pickled corn cobs from the jar instead. This recipe is best served with natural rice, which is packed with fiber.

1 serving contains
(Percentage of daily recommendation)
Calorie311 cal.(15 %)
Protein31 g(32 %)
Fat7 g(6 %)
Carbohydrates25 g(17 %)
Sugar added10 g(40 %)
Roughage6 g(20 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.6 μg(3 %)
Vitamin E5.5 mg(46 %)
Vitamin K33.9 μg(57 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin8.3 mg(69 %)
Vitamin B₆0.6 mg(43 %)
Folate51 μg(17 %)
Pantothenic acid0.8 mg(13 %)
Biotin11.7 μg(26 %)
Vitamin B₁₂1.3 μg(43 %)
Vitamin C70 mg(74 %)
Potassium807 mg(20 %)
Calcium80 mg(8 %)
Magnesium95 mg(32 %)
Iron2.8 mg(19 %)
Iodine11 μg(6 %)
Zinc2.9 mg(36 %)
Saturated fatty acids0.9 g
Uric acid248 mg
Cholesterol111 mg
Complete sugar20 g
Development of this recipe:


9 ozs Catfish (or mild white fish)
3 small red onions
1 small red Bell pepper
4 ozs Baby corn cob
½ Lime
1 red chili pepper
2 garlic cloves
1 pc ginger (about 30 grams)
3 Tbsps soy sauce
1 Tbsp cane sugar
2 Tbsps Canola oil
3 Tbsps dry sherry
How healthy are the main ingredients?
gingersoy sauceonionLimegarlic clove

Kitchen utensils

1 Small bowl, 1 Wok, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Peeler, 1 Slotted spatula, 1 Citrus juicer, 1 Fine grater

Preparation steps

Stir-Fried Catfish preparation step 1

Rinse the fish and pat dry. Cut into strips, about 1 cm (approximately 1/2 inch) wide. Peel the onions and cut into wedges. Rinse the bell pepper, wipe dry, cut into quarters and remove seeds. Cut pepper into thin strips. Halve the corn lengthwise. Squeeze juice from the lime.

Stir-Fried Catfish preparation step 2

Rinse chile, wipe dry, remove stem and seeds and finely chop. Peel garlic and finely chop. Peel ginger and finely grate. In a small bowl, mix together soy sauce, lime juice and sugar, stirring until the sugar has dissolved.

Stir-Fried Catfish preparation step 3

Heat the oil in a heavy wok until smoking. Stir-fry the fish until browned on all sides, stirring constantly. Remove fish and set aside. Pour off almost all of the oil.

Stir-Fried Catfish preparation step 4

Add the onions, bell pepper and baby corn to the wok. Stir-fry overt high heat until crisp-tender, stirring constantly, about 2 minutes.

Stir-Fried Catfish preparation step 5

Add chile, garlic and ginger ot the vegetable mixture and stir to combine.

Stir-Fried Catfish preparation step 6

Add soy-sauce mixture and the sherry and cook, stirring, until vegetables are coated, about 1 minute. Return fish to wok, stir to coat and serve immediately.